FIT:
Yesterday (Tue): 45 min strength. All the exercises are easier now, especially the outer leg raises, which suddenly shot up to 45 instead of the 20-25 I used to stop at. With pushups, I eeked out 2 sets of 40 w/ pretty much no pauses. The third set was just 25. This was post-CW at 11pm.
Today: 1/2 BM workout (a rest b/f the 400s), to prime my legs for Friday's FC, where I will try to break 6min for the mile. The conditions won't be ideal, since I have stadium ulty the day b/f, and I'm low on sleep this week, but you work with what you have. I overdressed again (a bad habit oas of late), with the UA long sleeve tee and shorts. I did the 3.5 mi (which includes a 0.5 warmup) in 20:56 + however long the warmup took. It would be excellent news 5K-wise if I hadn't stopped and still accomplished that, but I stopped. My 5K PR from about 4.3 years ago was 20:40. I felt pretty good today joint-wise before the run. The best I've felt in a while. Then, I took a nap and after the nap and right before the run, something in my lower back/hip on the right side hurt. It didn't inhibit running, though, and felt fine after the run.
Wednesday, March 11, 2009
Tuesday, March 10, 2009
FIT: 10-Week Report
Here's a sweet graph showing my mileage so far.WEEK NOTES:
Week 1: I was at home and coming off of a month-long break from any physical activity (poor choice).
Week 2: Reading period, where everything was due by Dean's Date.
Week 5: PEF Retreat. Decided here to train for the marathon.
TRENDS:
Track: I try to do one a week, and I succeed most of the time. Proof of improvement: went from a 6:27 mile in week 2 to a 6:04 in week 9. My BM Pyramids are getting more stop-free and faster.
Staple: Since in the past month or so I've started to feel overtraining issues in my left ball of the foot and my knees, I've seen the need to get the most out of each mile, so I've shifted to doing these as tempo runs rather than shopping trips with packs that obscure performance anyways. I also have seen the benefits of track and enjoyed pushing my limits in LR's more, so staple runs have decreased in frequency over time.
Long Runs: It's hard to say too much about this b/c they're infrequent, but it's about every other week, which is probably better than weekly, because of injury risks.
Total: It's dipped since the overtraining injuries started to emerge, but with Spring Break next week meaning not much to do and my ambitions, I hope to step it back up in week 11.
Since I do non-running workouts as well, I also wanted to include that for the analysis. How to weight it is tricky, but I was conservative here. 2 miles is equivalent to the intensity of a 40-min strength session, or an ultimate practice. When you take that into consideration, the drop in the later weeks isn't as big of a deal.TRENDS:
X (cross-training): This can stand for snowboarding, basketball, stairmaster, or ultimate.
Strength: I do body weight strength about weekly, which is good, since from past experience, it seemed like I lose strength if I don't maintain it weekly.
Here are trends for my times in measured routes. These don't give a complete picture, since there were confounding factors that influenced each time. I will address some of them.Wholefoods: I carry back varying amounts in my pack, so think much of these results.
Walmart: The latter two are non-pack tempo runs.
BM Pyramid: I stopped in some and not in others. The big 44 was my first non-stop of the year. The last one had 1 stop. I also did slightly varied amounts of jog distance.
Mile: It's hard to see the 28s difference, but it's there, and I'm proud.
Finally, here is a graph that may help predict paces in races (includes week 11 data). The trend line only considers my best times for each distance. It's hard to pick a type of trend line, since we don't know what part of the log function these data points would be on, for example. Linear has a higher r^2 value, but it does seem to miss some of the curvey effect. In theory, with a good line, any points above that line should designate distances where I can PR next. At some point at around 20 miles, there should be a sudden increase in slope (a positive second differential) because of the hitting-the-wall effect when glycogen stores in the muscles are depleted. I've yet to feel that, but I'm kind of interested in seeing what it's like. I talk about my lead legs sometimes at the end of long runs where I've extended my limits, but this is probably something 7x crazier feeling. I'll tell you when I get there.
Tempo: Runs where I'm not wearing a pack and am just going for time.
Shopping: I'm not really going for time. I'm shopping and carrying stuff home in a pack. You can see that shopping w/ a pack generally makes me slower.
BM: If it's half, it's 4x100, 3x200, 2x400, 1x800. If it's full, I go back down. After each rep, I jog the same distance (exceptions: after the 800, I just do a 400 jog, and after the 4th 400, I just do a 200 jog). You can see that a constant speed is better than the sprint/jog technique, since my BM average paces are far slower than the line would predict.
______
If only I cared this much about my thesis... haha.
If you like the analysis you see here and want me to send you the excel template that I made to create all of these, let me know, and I can send it to you!
Monday, March 9, 2009
Mar 9
FIT:
Midterm week - reason to run less b/c I should be studying more, also reason to run more b/c stress relief is needed all the more and b/c it's a nice way to get out of studying for a while.
Yesterday (Sunday), I wanted to do a second track day in a row b/c the previous day was just so awesome, but I ended up studying instead and figured that it may be better to do a strength session at night instead. I ended up doing thesis instead of doing that 11pm strength session, though. Two points for studying.
Today, I thought I might do a track workout in the morning, but I had only gotten 3 hours of sleep, and my muscles were all tired, so I knew that I wouldn't perform well anyways. So I napped 1.5 hours and felt tons better, like new, afterwards. After my 3 hr class, I fueled up on Goldfish and a Sugar Cookie (not the best fuel, I know, but works well enough as an energy provider, even if it is disproportionately high in fat). Since my body probably has limited miles b/c of overtraining risks, I have to make the workouts I choose count. This means track, tempo, and the occasional long run. So I did a tempo 7.5 to Wm today, no pack, no shopping, so that it's a true representation of where I am. It was "feels like 44" and too hot in my EnduraFit Philly tech shirt and the Pton sweatpants, so I tucked the shirt into my sports bra and just bore with the heat.
Splits: 8:38 t, 3:47 p, 3:46 h, 4 b (20:12), 4:27 x, 2:37 w (27:17), 2:46 x, 4:32 b, 4:03 h, 3:53 p, 3:55 t, 9:29 2 (55:57). The splits aren't even, but that wasn't my goal. I kind of wanted to make suer I was pushing it on the way out to test my limits, and it turned out that I pushed too much, since I was slower on the way back. I just checked, and 56 is faster than the last two times I did Wm, which were 1:00:12 and 58ish (with bulky but light pack and shopping + 0.4mi extra). Yay for progress! That pace would make a 46min 10K.
Something weird happened. When I tied my right laces at t on the way back, it felt like a bunch of blood rushed to my legs when I bent over, and from that point on, my legs were kind of tingly and almost semi-numb. It might've been a boon in that it kind of dulled any pain in the knees that may or may not have been there, and it was more likely a bane b/c my legs kind of ran out of gas, and not being able to really feel them made that final hill arduous. Oh well, I'm happy with how I kept pushing and didn't stop at least.
Cumulative mileage: 145.8 + 4.2 (1/2 wf) + 5.8 (track) + 7.5 = 163.3.
Midterm week - reason to run less b/c I should be studying more, also reason to run more b/c stress relief is needed all the more and b/c it's a nice way to get out of studying for a while.
Yesterday (Sunday), I wanted to do a second track day in a row b/c the previous day was just so awesome, but I ended up studying instead and figured that it may be better to do a strength session at night instead. I ended up doing thesis instead of doing that 11pm strength session, though. Two points for studying.
Today, I thought I might do a track workout in the morning, but I had only gotten 3 hours of sleep, and my muscles were all tired, so I knew that I wouldn't perform well anyways. So I napped 1.5 hours and felt tons better, like new, afterwards. After my 3 hr class, I fueled up on Goldfish and a Sugar Cookie (not the best fuel, I know, but works well enough as an energy provider, even if it is disproportionately high in fat). Since my body probably has limited miles b/c of overtraining risks, I have to make the workouts I choose count. This means track, tempo, and the occasional long run. So I did a tempo 7.5 to Wm today, no pack, no shopping, so that it's a true representation of where I am. It was "feels like 44" and too hot in my EnduraFit Philly tech shirt and the Pton sweatpants, so I tucked the shirt into my sports bra and just bore with the heat.
Splits: 8:38 t, 3:47 p, 3:46 h, 4 b (20:12), 4:27 x, 2:37 w (27:17), 2:46 x, 4:32 b, 4:03 h, 3:53 p, 3:55 t, 9:29 2 (55:57). The splits aren't even, but that wasn't my goal. I kind of wanted to make suer I was pushing it on the way out to test my limits, and it turned out that I pushed too much, since I was slower on the way back. I just checked, and 56 is faster than the last two times I did Wm, which were 1:00:12 and 58ish (with bulky but light pack and shopping + 0.4mi extra). Yay for progress! That pace would make a 46min 10K.
Something weird happened. When I tied my right laces at t on the way back, it felt like a bunch of blood rushed to my legs when I bent over, and from that point on, my legs were kind of tingly and almost semi-numb. It might've been a boon in that it kind of dulled any pain in the knees that may or may not have been there, and it was more likely a bane b/c my legs kind of ran out of gas, and not being able to really feel them made that final hill arduous. Oh well, I'm happy with how I kept pushing and didn't stop at least.
Cumulative mileage: 145.8 + 4.2 (1/2 wf) + 5.8 (track) + 7.5 = 163.3.
Saturday, March 7, 2009
Mar 7
FUN:
Timing for the Mens' Ivy League Championships Swim Meet.
FIT:
After the meet, I switched from flip-flops to sandals and did a BM Pyramid. The temp was around 70!!! Dude, it was too snowy to even run just a few days ago!!! I stopped right before the 800 for a bathroom break and water, although I would've probably stopped anyway b/c it was getting tough. I did the 5 3/4 mi in 38:39 + however long the 800 warmup took. The way down with the 200's, I could really feel my calves' limits getting pushed. Also, when doing the final 100's, my weaknesses were very clear, as was the fact that I'd have to rely on God's strength to get through. I prayed "To You be the glory, the power, and the honor, forever and ever, Amen." I can't do it on my own. It's all him. And then afterwards, I sang Beautiful Savior while stretching. I even cried, too, probably an odd sight, because the words apply to other areas of my life too, particularly with the first verse.
BEAUTIFUL SAVIOR
All my days I will sing this song of gladness
Give my praise to the fountain of delights
For in my helplessness, you heard my cry
And waves of mercy poured down on my life
(chorus)
Beautiful Savior, wonderful counselor
Clothed in majesty, Lord of history
You're the way, the truth and the life
Star of the mornin, glorious in holiness
You're the risen one, heaven's champion
And you reign, you reign over all
I will trust in the cross of my Redeemer
I will sing of the lamb that never fails
Of sins forgiven, of conscience cleared
Of death defeated and life without end
(chorus)
Beautiful, beautiful Savior
Wonderful counselor, beautiful risen one
(chorus)
I long to be where the praise is never ending
Yearn to Dwell where the glory never fades
Where countless worshipers sing one song
And the voices of the nations
Sing worthy, worthy
Worthy beautiful, beautiful one
Jesus you are worthy, beautiful, beautiful one
Jesus you're worthy, beautiful, beautiful one
You are worthy, beautiful, risen one
Timing for the Mens' Ivy League Championships Swim Meet.
FIT:
After the meet, I switched from flip-flops to sandals and did a BM Pyramid. The temp was around 70!!! Dude, it was too snowy to even run just a few days ago!!! I stopped right before the 800 for a bathroom break and water, although I would've probably stopped anyway b/c it was getting tough. I did the 5 3/4 mi in 38:39 + however long the 800 warmup took. The way down with the 200's, I could really feel my calves' limits getting pushed. Also, when doing the final 100's, my weaknesses were very clear, as was the fact that I'd have to rely on God's strength to get through. I prayed "To You be the glory, the power, and the honor, forever and ever, Amen." I can't do it on my own. It's all him. And then afterwards, I sang Beautiful Savior while stretching. I even cried, too, probably an odd sight, because the words apply to other areas of my life too, particularly with the first verse.
BEAUTIFUL SAVIOR
All my days I will sing this song of gladness
Give my praise to the fountain of delights
For in my helplessness, you heard my cry
And waves of mercy poured down on my life
(chorus)
Beautiful Savior, wonderful counselor
Clothed in majesty, Lord of history
You're the way, the truth and the life
Star of the mornin, glorious in holiness
You're the risen one, heaven's champion
And you reign, you reign over all
I will trust in the cross of my Redeemer
I will sing of the lamb that never fails
Of sins forgiven, of conscience cleared
Of death defeated and life without end
(chorus)
Beautiful, beautiful Savior
Wonderful counselor, beautiful risen one
(chorus)
I long to be where the praise is never ending
Yearn to Dwell where the glory never fades
Where countless worshipers sing one song
And the voices of the nations
Sing worthy, worthy
Worthy beautiful, beautiful one
Jesus you are worthy, beautiful, beautiful one
Jesus you're worthy, beautiful, beautiful one
You are worthy, beautiful, risen one
Mar 6
FIT:
Wed (two days ago), a/b 40 min basketball. I did not want to do another strength session. It would've been like the third in 7 days, so I suggested bball instead.
Thur: Get-a-Grip hanging challenge at Dillon. I should've wiped down the bar before I did it, since it was greasy from peoples' hands. Kind of gross when you think about it. Also, I used a step stool to get up to reduce swinging that would've happened if I had jumped. Except because I didn't jump, I used a grip where my thumbs were on the same side as my fingers. I just asked ex-gymnast LG about the best grip, and she said palms facing, thumbs obviously opposed. I did palms away, thumbs inside. What an idiot. I got like 1:30ish. I had gotten 1:40 a couple days earlier when I practiced for fun.
Fri: Ran to Wm (but not back)> 9:21 t, 4:04 p, 3:57 h, 4:08 b (21:31 at this point), 4:37 x, 2:37 w (28:46 at this point). I was wearing the empty Diablo pack and felt really slow, perhaps because this is the first time I've run in about a week. Dude, I did the same distance 6s faster on the 16.2 mile run, and this ended up only being 3.75!!! I can't believe I lost that much so quickly! I would've run back, except I picked up a 2.1lb carton of whole grain Goldfish and 18x4 oz bottles of bubbles. I ran for 5:32 with all of that, but my knees, which are already testy, couldn't bear the extra weight with each step, so I hoped for the Tiger shuttle. And I saw one just as I was leaving the store, driving on the far side of the parking lot. I ran after it and the lady stopped. It was kind of dramatic. Her shuttle was empty, and she was happy to see me b/c it turns out that she had seen me going out earlier in the morning and said that she was proud of me for running all the way out there, haha. It was nice. So I got a ride back to the Dinky - we picked up about 4 other people along the way (none were students - all townies I think), so people do actually ride it. Distance probably about 4.2mi total. Guess what's exciting... my lap recall function still works even after you reset the chrono!!! I had reset the watch because I was going to time prayer time and then thought I lost the data when I was going to record just now, but it recalled anyways!!! The run was at about 7:45 am, b/c I woke up at 6:45ish from heat/bathroom/hunger or something and couldn't go back to sleep, and I had wanted to get something for KS later in the day anyways, so I just moved up the workout. Later at 3pm, we had ulty at Broadmead to work on the 2-3-2.
FUN:
Walking to WCC w/ JG, BA, AM, LD, JW. Bubbles, poems, squirrel, talking, bathtub, trees.
Wed (two days ago), a/b 40 min basketball. I did not want to do another strength session. It would've been like the third in 7 days, so I suggested bball instead.
Thur: Get-a-Grip hanging challenge at Dillon. I should've wiped down the bar before I did it, since it was greasy from peoples' hands. Kind of gross when you think about it. Also, I used a step stool to get up to reduce swinging that would've happened if I had jumped. Except because I didn't jump, I used a grip where my thumbs were on the same side as my fingers. I just asked ex-gymnast LG about the best grip, and she said palms facing, thumbs obviously opposed. I did palms away, thumbs inside. What an idiot. I got like 1:30ish. I had gotten 1:40 a couple days earlier when I practiced for fun.
Fri: Ran to Wm (but not back)> 9:21 t, 4:04 p, 3:57 h, 4:08 b (21:31 at this point), 4:37 x, 2:37 w (28:46 at this point). I was wearing the empty Diablo pack and felt really slow, perhaps because this is the first time I've run in about a week. Dude, I did the same distance 6s faster on the 16.2 mile run, and this ended up only being 3.75!!! I can't believe I lost that much so quickly! I would've run back, except I picked up a 2.1lb carton of whole grain Goldfish and 18x4 oz bottles of bubbles. I ran for 5:32 with all of that, but my knees, which are already testy, couldn't bear the extra weight with each step, so I hoped for the Tiger shuttle. And I saw one just as I was leaving the store, driving on the far side of the parking lot. I ran after it and the lady stopped. It was kind of dramatic. Her shuttle was empty, and she was happy to see me b/c it turns out that she had seen me going out earlier in the morning and said that she was proud of me for running all the way out there, haha. It was nice. So I got a ride back to the Dinky - we picked up about 4 other people along the way (none were students - all townies I think), so people do actually ride it. Distance probably about 4.2mi total. Guess what's exciting... my lap recall function still works even after you reset the chrono!!! I had reset the watch because I was going to time prayer time and then thought I lost the data when I was going to record just now, but it recalled anyways!!! The run was at about 7:45 am, b/c I woke up at 6:45ish from heat/bathroom/hunger or something and couldn't go back to sleep, and I had wanted to get something for KS later in the day anyways, so I just moved up the workout. Later at 3pm, we had ulty at Broadmead to work on the 2-3-2.
FUN:
Walking to WCC w/ JG, BA, AM, LD, JW. Bubbles, poems, squirrel, talking, bathtub, trees.
Wednesday, March 4, 2009
Mar 3
FIT:
Yesterday: The day before, I took a much-needed recovery day from Saturday's 16.2. My left knee had limp-serious issues. Ice and sleep helped, though. Monday, a noon 40-min strength made all my joints feel decent again. It's strange how a workout can make soreness or even joint issues go away. I'm guessing it's the increased blood flow that helps carry away all the bad stuff. I did a 2.5 min plank with minimal effort, and 6 inches are becoming easier. That night at Dillon Ulty, I was able to run and do all of the injury-prevention exercises okay (ironically, I think the i-p e's do me more harm than good b/c I always feel like I'm on the brink of overtraining injuries). We ended up having a long mini-scrimmage time, which was rigorous and satisfying. Afterwards, we did sprints - 4x40 suicide. About/at least 4 people beat me. That's a lot. It makes me happy b/c it means our team is fast, I have heroes to look up to, and a high bar to reach. It's also like grrr b/c I don't like to lose. It's good to be humbled and to keep it real, though. Props to the Bockinator, Nina, and Vick.
Today: I ended up napping during my usual post-class/pre-2D workout window, so it looked like it was going to be another rest day, which wouldn't have been terrible, considering the left foot stress-fractury thing is still a bit troublesome. Today wouldn't have worked out for a track or WF run anyways because of the foot of snow we got Saturday night. But then I remembered the extended hours at Dillon and decided to go after KS. I hadn't done a machine since perhaps freshman year. I did the stairmaster. It was SO SATISFYING. It's like, why didn't I do this more. I've been only counting daylight hours and giving up on days like Thursdays where class eats all the daylight hours. Nothing is sore or tired after 40 min. My lower ankles... the kankle ligament/tendon/string/whatever is tight, though. The Stairsmaster was perfect for me b/c lately, I've been like completely unable to do squat-related or lunge-related exercises. Must be some kind of muscle imbalance from all the the LSD's. So I needed to rebuild some of that. Seems like stairs would be good for that. Speaking of stairs, stairs are a great workout, but going downstairs, your legs have to absorb 7x your body weight (while running is like 3x). That's a whole lot. So a machine is a lot better than actual stairs. You get all the benefits with little risk. Holla. So for today's workout, I built up to level 9 in the first 4 min, 11 in the first 7, went up to 12 at about 13, wenet up to 13 at 10, went up to 14 at 35, and 15 at 37.5, for a total of 40 minutes. Sweat fell like rain.
Yesterday: The day before, I took a much-needed recovery day from Saturday's 16.2. My left knee had limp-serious issues. Ice and sleep helped, though. Monday, a noon 40-min strength made all my joints feel decent again. It's strange how a workout can make soreness or even joint issues go away. I'm guessing it's the increased blood flow that helps carry away all the bad stuff. I did a 2.5 min plank with minimal effort, and 6 inches are becoming easier. That night at Dillon Ulty, I was able to run and do all of the injury-prevention exercises okay (ironically, I think the i-p e's do me more harm than good b/c I always feel like I'm on the brink of overtraining injuries). We ended up having a long mini-scrimmage time, which was rigorous and satisfying. Afterwards, we did sprints - 4x40 suicide. About/at least 4 people beat me. That's a lot. It makes me happy b/c it means our team is fast, I have heroes to look up to, and a high bar to reach. It's also like grrr b/c I don't like to lose. It's good to be humbled and to keep it real, though. Props to the Bockinator, Nina, and Vick.
Today: I ended up napping during my usual post-class/pre-2D workout window, so it looked like it was going to be another rest day, which wouldn't have been terrible, considering the left foot stress-fractury thing is still a bit troublesome. Today wouldn't have worked out for a track or WF run anyways because of the foot of snow we got Saturday night. But then I remembered the extended hours at Dillon and decided to go after KS. I hadn't done a machine since perhaps freshman year. I did the stairmaster. It was SO SATISFYING. It's like, why didn't I do this more. I've been only counting daylight hours and giving up on days like Thursdays where class eats all the daylight hours. Nothing is sore or tired after 40 min. My lower ankles... the kankle ligament/tendon/string/whatever is tight, though. The Stairsmaster was perfect for me b/c lately, I've been like completely unable to do squat-related or lunge-related exercises. Must be some kind of muscle imbalance from all the the LSD's. So I needed to rebuild some of that. Seems like stairs would be good for that. Speaking of stairs, stairs are a great workout, but going downstairs, your legs have to absorb 7x your body weight (while running is like 3x). That's a whole lot. So a machine is a lot better than actual stairs. You get all the benefits with little risk. Holla. So for today's workout, I built up to level 9 in the first 4 min, 11 in the first 7, went up to 12 at about 13, wenet up to 13 at 10, went up to 14 at 35, and 15 at 37.5, for a total of 40 minutes. Sweat fell like rain.
Monday, March 2, 2009
FAITH: A Glimpse Beyond
A wonderful thought that has been bringing me joy this morning: one day, there will be a great reunion of all my brothers and sisters, both present and from ages past. There will be a joyous celebration of Christ's work in redeeming us. We will truly see and know Christ and one another for the first time. There will be nasty truths about our former lives, but there will be glory in Christ's victory over sin and his faithfulness in spite of our rebellion. You'll know and love your brothers and sisters more fully and purely than ever before. Think about those who you don't get along with now, that you may feel anger or bitterness towards. They'll be there, too. We're all weak and fallen and stumbling our way through the process of sanctification. That future reality should transform and heal the brokenness of those relationships today. And then there's Christ himself, the one we've been waiting for *tears are welling up now*, the one who's been there behind the scenes the whole time, leading us as we grope through the darkness (often unbeknown to us). The ultimate source of all that is good and beautiful, who makes the most wonderful things and people on the earth seem like garbage. Live in light of that. Live for that.
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